1. Weightlifting
10:00 to build to a heavy single Clean & Jerk
2. Fitness
“Horton”
With a partner, 9 RFT: (35:00 Cap)
9 Bar Muscle Ups
11 Clean & Jerks (70/47.5kg)
50m Partner Carry
*Share the BMU / C&J however (min 1 rep) and share the partner carry 25m each
**Scaled options available at the gym
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 400m run -into- 3 Rounds 1 Banded Monster walk complex 5m Walking Hamstring Stretch 6/6 Split Squats 6/6 Single Leg Glute Bridge Strength Back Squat 15 min to find 1 Rep Max 1 x 8 @ 50% 1 x 5